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  6. Cheese sandwich vs. Garden asparagus

Cheese sandwich vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Cheese sandwich and Garden asparagus

  • Garden asparagus contains less Phosphorus, Manganese, Selenium, Vitamin B2, Calcium, Vitamin B1, Vitamin B3, and Vitamin B6 than Cheese sandwich.
  • Daily need coverage for Phosphorus from Cheese sandwich is 47% higher.
  • Garden asparagus has 420 times less Sodium than Cheese sandwich. Cheese sandwich has 839mg of Sodium, while Garden asparagus has 2mg.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Asparagus, raw.

Infographic

Cheese sandwich vs Garden asparagus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese sandwich
Cheese sandwich
8
:
2
Garden asparagus
Garden asparagus
Contains more Calcium +750%
Contains more Iron +22.4%
Contains more Magnesium +285.7%
Contains more Phosphorus +634.6%
Contains more Potassium +51.5%
Contains more Zinc +61.1%
Contains more Manganese +585.4%
Contains more Selenium +956.5%
Contains less Sodium -99.8%
Contains more Copper +18.1%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +750%
Contains more Iron +22.4%
Contains more Magnesium +285.7%
Contains more Phosphorus +634.6%
Contains more Potassium +51.5%
Contains more Zinc +61.1%
Contains more Manganese +585.4%
Contains more Selenium +956.5%
Contains less Sodium -99.8%
Contains more Copper +18.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese sandwich
Cheese sandwich
7
:
5
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +150.3%
Contains more Vitamin B2 +202.8%
Contains more Vitamin B3 +225.7%
Contains more Vitamin B5 +127%
Contains more Vitamin B6 +186.8%
Contains more Folate +23.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +964.8%
Contains more Vitamin C +273.3%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +150.3%
Contains more Vitamin B2 +202.8%
Contains more Vitamin B3 +225.7%
Contains more Vitamin B5 +127%
Contains more Vitamin B6 +186.8%
Contains more Folate +23.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +964.8%
Contains more Vitamin C +273.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +345.5%
Contains more Fats +20733.3%
Contains more Carbs +1400%
Contains more Other +555.2%
Contains more Water +2813.1%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +345.5%
Contains more Fats +20733.3%
Contains more Carbs +1400%
Contains more Other +555.2%
Contains more Water +2813.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +18232%
Contains less Saturated Fat -99%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +18232%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Garden asparagus
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Garden asparagus Opinion
Net carbs 55.1g 1.78g Cheese sandwich
Protein 9.8g 2.2g Cheese sandwich
Fats 25g 0.12g Cheese sandwich
Carbs 58.2g 3.88g Cheese sandwich
Calories 497kcal 20kcal Cheese sandwich
Fructose 1g Garden asparagus
Sugar 1.88g Cheese sandwich
Fiber 3.1g 2.1g Cheese sandwich
Calcium 204mg 24mg Cheese sandwich
Iron 2.62mg 2.14mg Cheese sandwich
Magnesium 54mg 14mg Cheese sandwich
Phosphorus 382mg 52mg Cheese sandwich
Potassium 306mg 202mg Cheese sandwich
Sodium 839mg 2mg Garden asparagus
Zinc 0.87mg 0.54mg Cheese sandwich
Copper 0.16mg 0.189mg Garden asparagus
Manganese 1.083mg 0.158mg Cheese sandwich
Selenium 24.3µg 2.3µg Cheese sandwich
Vitamin A 71IU 756IU Garden asparagus
Vitamin A RAE 21µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 1.5mg 5.6mg Garden asparagus
Vitamin B1 0.358mg 0.143mg Cheese sandwich
Vitamin B2 0.427mg 0.141mg Cheese sandwich
Vitamin B3 3.185mg 0.978mg Cheese sandwich
Vitamin B5 0.622mg 0.274mg Cheese sandwich
Vitamin B6 0.261mg 0.091mg Cheese sandwich
Folate 64µg 52µg Cheese sandwich
Vitamin B12 0.12µg 0µg Cheese sandwich
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.13mg 0.027mg Cheese sandwich
Threonine 0.298mg 0.084mg Cheese sandwich
Isoleucine 0.383mg 0.075mg Cheese sandwich
Leucine 0.698mg 0.128mg Cheese sandwich
Lysine 0.344mg 0.104mg Cheese sandwich
Methionine 0.167mg 0.031mg Cheese sandwich
Phenylalanine 0.472mg 0.075mg Cheese sandwich
Valine 0.438mg 0.115mg Cheese sandwich
Histidine 0.219mg 0.049mg Cheese sandwich
Cholesterol 7mg 0mg Garden asparagus
Saturated Fat 4.129g 0.04g Garden asparagus
Monounsaturated Fat 10.351g 0g Cheese sandwich
Polyunsaturated fat 9.166g 0.05g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheese sandwich
29%
Garden asparagus
Minerals Daily Need Coverage Score
85%
Cheese sandwich
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 837mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 4.089g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.